200 Loosen
8x50 O:Kick E:Drill (Catch-up) @ 1:00-1:30
200 Pull - Count Strokes
6x50 Descend 1-3; 4-6 OR IM Switch @ 1:00-1:30
8x25 Sprint Cycle @ :30
Best Average: 1600/32:00
8x100 Hold Best Average @ 1:30-2:30
200 Smooth / Active Recovery
4x100 Beat Best Average @ 1:30-2:30
200 Smooth / Active Recovery
Finishing Speed: 800/17:00
1-2 Rounds:
5x50 as: 25 easy, 25 Fast - Focus on Finish @ 1:00-1:30
2x25 Fastest Possible @ :45
1x100 Smooth / Active Recovery
Warm-down: 300/6:00
300 easy
4000 Yards / 81 Minutes
